Equipment Needed
• proper foot wear (shoes designed for aerobic dance are advised)
• light weight, well ventilated clothing
• spacious area or room
• floor surface that provides cushion and stability
• arousing music
• tape player
• music 120-135 beats per minute
• exercise video tape when at home, or various aerobic shows on TV
Aerobic Dance Variations
• Low Impact
• High Impact
• Step
Muscle Groups Used During Aerobic Dance
• predominately lower body muscles
• upper body muscle groups used predominately to gain added aerobic intensity
Low-Impact Aerobics
Definition – Low-Impact Aerobics
• aerobic movements (those movements involving big muscle groups used in continuous rhythmic activity) in which at least one foot contacts the ground at all times
• evolved to decrease the lower leg overuse injuries associated with high-impact classes
• ideal for special populations, such as seniors, pregnant women and overweight individuals
Guidelines – Low-Impact Aerobics
• arm and leg movements should be controlled as participant problems with the knee may occur due to the repetitive use of the flexed knee
• with low impact, more fit individuals might have difficulty achieving adequate intensity and, thus, must use bigger movements
• Using big movements in the upper body will also increase the intensity of the class
High-Impact Aerobics
Definition – High-Impact Aerobics
• aerobic dance in which there are moments when the body is moved through space and both feet lose contact with the ground
• high impact aerobics utilizes aerobic movements such as jumping and hopping
• provides excellent cardiovascular advantages along with good metabolic benefits (i.e., kilocalories utilized per minute of exercise)
Recommendations – High-Impact Aerobics
• high impact aerobics has a high announced injury incidence, in particular in the lower body
• high impact aerobics may be inappropriate for person with biomechanical or other factors that predispose them to injury in the lower leg and foot regions
• the low impact variation should be shown during class
Step Aerobics
Definition – Step Aerobics
• step aerobics utilizes stepping up and down from a platform
• step aerobics can offer a moderate- to high-intensity cardiovascular workout with low impact stresses
• intensity of the class may be individualized by changing the platform height and use of propuplsion
Recommendations – Step Aerobics
• when stepping up, do not allow any part of the foot to hang over the edge
• when stepping down, step close to the platform and do not bounce or step on the balls of the feet
• be certain to step with the heel first when stepping up and down
• don’t pound the feet on and off the platform
• don’t constantly focus on the platform or drop the head too far forward while stepping
• do not step down with the back toward the platform
• maintain good posture with abdominals tucked in, back straight,
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